Have you pooped today? Whether you’re a morning regular or haven’t visited the john in days, you’ll want to hear what we have to say on today’s show all about digestion—the good, the bad, and the backed up. Lisa and Andrea interview our own Michelle Pfennighaus, health coach and mentor, talking about what’s normal and what’s not, how the food you eat affects your body, and why digestion is a feminist issue.

Not sure how to assess your own digestion? Here’s a handy stool chart to get you started: http://bit.ly/2EJ9xbb

We also chat with Holistic Health Coach, Mommy Advocate, and Prenatal Support Specialist Angela Usas about the way pregnant women are conventionally cared for in the US, her nutrition recommendations, and the importance of having a solid support system for moms.

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I offer you this recipe not because I advocate for 100% gluten-free world, but because we need to find a middle ground. And to do that, we need to expand our repertoire in the kitchen. Butternut noodles are relatively easy to make, cook quickly, provide carbohydrates that our bodies need (yes, need) and come with a whole tasty mouthful of essential vitamins and fiber.

Now if we went out to a restaurant, I’d probably take a roll if they were fresh and warm. I ain’t tryin’ to hate.

But.

Gluten does this funny thing where it signals zonulin (an inflammatory protein) to be released and open the tight junctions of your intestinal wall. (1)

Basically, bread (and pasta and such) makes little holes in your intestines. This is true for everyone – not just those with Celiac disease or a gluten intolerance.

Slice neck off butternut squash and peel. (Reserve bulb of squash for another use.) Run peeled squash through your spiralizer. Alternatively, you can use a standard vegetable peeler to make long, wide strips.

Warm 2 Tbsp. of olive oil (or bacon fat) in a large pot over medium-low heat. Add onion and sauté until it softens.

Add garlic and sage to the pot. Sauté for another 2 minutes.

Add butternut squash noodles, salt and 2 Tbsp. of water, then cover the pot and let them cook until tender (about 10 minutes). They should be steaming inside the pot – if not, increase the heat a smidge. Stir occasionally.

- Meanwhile, heat remaining 1 Tbsp. of oil or bacon fat in a skillet over medium- high heat. Add kale. Toss with a sprinkle of salt and cook until bright green.

- Once butternut squash mixture is tender, add crumbled bacon, season with salt and pepper and serve warm with a big scoop of kale.

This week, Michelle answers questions about:
– 1-on-1 health coaching
– Running a meal planning workshop
– Choosing a target market
– Working with a client who may or may not be an alcoholic
…and much more.

Inflammation got you fired up? This episode will help you put it out to avoid what is known as the root cause of so many diseases. Nutrition expert Dr. Bill Sears and his daughter, health coach Erin Sears Basile, join us to talk about the simple way to make your own medicine, why it’s important to have a health coach on your wellness team, and their T5 Wellness Plan that has a holistic approach to transforming your life.

Health coach and author of “Oh Honey, I’m Just Getting Started!” Trish Walker also calls in to HVR to chat about energy healing and how she intuitively works with her clients, and the 50 new things she did when she turned 50.

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In a small bowl, stir together maple syrup, tamari, 1 Tbsp. sesame oil and ground ginger.

Heat remaining 1 Tbsp. sesame oil in a large skillet over medium high heat. Add garlic and cook for 1 minute, stirring. Then add bok choy, red bell pepper and ground beef. Crumble the beef with a wooden spoon and cook until browned.

Healthy eating doesn’t have to be so hard! On today’s show, it’s all about those life hacks that make getting good nutrition a cinch. From meal prep to rotisserie chickens and making good use of your slow cooker, the hosts chat about their favorite quick tips, then bring on Christina Pirello, author and star of the internationally-esteemed TV show Christina Cooks. Christina was diagnosed with terminal leukemia at age 26, and pushed past her 6-month prognosis through dietary changes that completely changed, and extended, her life.

We also talk to our friend Kenn Israel of Advanced Nutrition by Zahler about vitamin deficiencies, the importance of reading your bloodwork, and using supplements to achieve an optimal state of vitality.

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I was in my 20’s when I learned that human beings should have a comfortable bowel movement at least once per day. (Once every day? Comfortable??) I also learned that flatulence is a normal part of digestion.

Like so many bodily functions, I understood these aspects of digestion to be “gross” or “unladylike.”

Ladies, we’ve won some battles. We can vote. We can even (try to) become President of the United States.

But let’s face it. Who is more likely to pass gas freely, as needed – a woman or a man? Who is most likely to feel at ease having a bowel movement in a public restroom?

Back then, I was suffering greatly from IBS. I excelled at shuffling papers during meetings to disguise the crazy, loud sounds coming from my stomach. In my personal life, I felt anxiety going places where a bathroom may not be easily accessible, because sometimes I just had to make a run for it. There was pain, discomfort and plenty of embarrassment. Talk about playing small. I wanted to hide!

…or does it? Here are four reasons why your digestion might be a hot mess:

1. Little Girls Should Be Seen & Not Heard

And certainly not be smelled. Good grief. No wonder we’re too embarrassed to use the bathroom when we need to. We’ve trained ourselves well to hold it all inside. This causes constipation, a significant source of estrogen dominance (think: breast cancer) not to mention an overall increased toxic load (pun intended) and uncomfortable gas/bloating.

2. Taking Care of Everyone Else

As young mothers we tend to eat scraps off the kids’ plates and never have time to use the bathroom in peace. Certainly, in a any care taking role, it is common for women to spend less time taking care of ourselves. This includes spending time chewing food – an important but overlooked part of proper digestion – drinking enough water and having time to use the bathroom.

This reminds me of one of my clients, a nurse, who told me about her embarrassing flatulence problem. She was usually wearing 3 cell phones ringing at the same time. How often did she really sit down to a relaxed meal or have time to go to the bathroom? (Happily, this problem resolved rather easily with the addition of apple cider vinegar to her morning routine…and eventually a new job.)

3. You’re Twice As Stressed

Are women more stressed than men? Well, let’s just say that only 1 group carries keys between our fingers to ward off an attacker and earns 50-80 cents to the dollar. In fact, studies show that we are twice as stressed as men.(3)

When stress is high, energy is directed away from secondary bodily functions like digestion. That’s good if we need energy to run away from a tiger, but with the chronic stress of our modern lives it’s become a maladaptation of the human body that leaves our digestive systems struggling.

4. Trauma & Sexual Abuse

Studies have shown greater incidence of IBS in women with a history of sexual abuse. (4) Certainly there is a mind-body connection between trauma and the gut.

For too long, women have suffered inwardly as a result of a misogynistic culture.

And while it probably doesn’t make for a particularly compelling hashtag, I want to encourage us to #takebackourladybowels.

We must learn to embrace our human form – and all of its natural functions – without shame:

– Release your bowels as needed, without apology. Maybe it’s on the desk of the man sitting in the Oval Office, maybe in a more standard toilet. You choose.

– Become familiar with the Bristol stool scale. How do you measure up? This is an important indicator of your health – one that requires no co-payment. You want a nice #4 daily or else you’re constipated and we should talk. And if you’re always in the #5-7 range, we should also talk.

– Pass gas as needed. No one is saying to let ‘er rip during a board meeting. But this is a normal function of human digestion, so excuse yourself and find a place to release what’s pent up. You will thank me for this.

– Notice how much fiber you are consuming each day. Our ancestors ate upwards of 55g of fiber per day. Most Americans get about 15g. (5)

– Reduce stress. Easier said than done, I know. This is an area worth talking through with a trusted friend, therapist or coach.

For a more complete approach to healing your digestion – including recipes and a yummy sample meal plan – click here to download my free Powerful Girl’s Guide to Digestion:

Calories in, calories out—that’s the wisdom we’ve been taught to abide by, but there’s a lot more to consider when it comes to weight loss. The hosts chat about decision fatigue and nutritional and emotional deficiencies affecting your willpower, and celebrity nutritionist J.J. Virgin talks with us about stress levels and sleep quality, her tried-and- true tips for achieving your goals, and how she views willpower as a myth.

We also speak with Holistic Career Coach Aileen Axtmayer. She works with folks on finding careers that align with their health and wellness goals, and gives us her top three tips for those looking to change direction in their career.

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Today’s show is bananas! We’re talking about one of our most basic needs today, something you’re probably thinking about doing at this very moment—SLEEP! Michelle shares her banana-tea trick to getting in more zzz’s and we chat with Dr. Michael Breus, author of The Sleep Doctor’s Diet Plan, about sleep myths, foods we can eat for a better rest, and his five rules to follow for a consistently good night’s sleep.

We’re also joined by one of the UK’s first Functional Medicine Certified Health Coaches, Suzy Glaskie, founder of Peppermint Wellness, to talk a little more about hitting the hay plus the state of health and wellness across the pond.

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I’ve been…quiet. In 2017 I took a bit of a step back. Heck, the last blog post I wrote was 2 months ago and it was a product review.

There was a good reason for the lull.

According to a recent article by the Washington Post, 70% of American adults have overweight or obesity. I don’t know how accurate that number is, but if you look around you can see it’s not terribly far off.

Unsurprisingly, 99.9% of my clients come to me because they want to lose weight.

What’s fascinating is…

By the time I finish working with the vast majority of my clients, they’re feeling stronger, more confident, calm and energized. They are taking huge leaps in their careers and performing better at the gym or in their chosen sport. They are reconnecting with themselves and their bodies after a lifetime of self-loathing thoughts. A common refrain is, “I feel back in control.”

Ready for the punchline?

Whether they’ve lost weight or not…they no longer seem to care.

Huh.

We’ve been told that our bodies are shameful.

Whether it’s painting our face with makeup, sucking in our stomach to the point of discomfort, coloring our grays or watching our figure, most women cannot imagine an existence without constant critique.

My clients tell me their mothers sent them to “fat camp” at 12 years old. They’ve been dieting, striving, not ok with themselves for DECADES.

Now, I’m not saying that overweight and obesity isn’t a problem. The risk of cardiovascular disease and Type 2 Diabetes alone makes it a public health concern.

But I find we are having a different conversation.

In many ways, we have bigger fish to fry. (Wild caught and organic, obvi.)

We have a president who grabs women by the vajayjay.

We have a gender pay gap that won’t quit.

We have a healthcare system that’s more likely to label a woman a PITA (pain in the you-know-what, a common term inside medical files) than diagnose her with a thyroid condition.

And as a friend of mine said when she was prompted by a male co-worker to wear her hair up more often:

“I’m not here to decorate your world.”

I’d be lying if I said that didn’t cause a lump to swell in my throat.

And I’d be lying if I told you I didn’t tear up at the new Star Wars, watching several powerful-and-not-scantily-clad female characters in a movie series I never even bothered to watch as a kid because “it was for boys.” And it would be a lie to not say #metoo as I think of the boss, 20 years my senior, who liked to talk about how my breasts bounced when I walked but resisted giving me a raise or promotion when my position started requiring travel.

Ahem.

It’s easy to shout Patriarchy! and Misogyny! and point fingers.

But here’s the thing.

By participating in our own disempowerment or disrespecting our own bodies, we co-create a culture that allows misogyny to continue.

It’s the corporate executive who travels far more often than she’s comfortable with, eating airport food and ignoring persistent fatigue. It’s the mother who prepares healthy meals for her family yet picks at scraps while cleaning up because she didn’t have time to sit down at her own plate. It’s the pre-diabetic nurse who gets short-lived energy from candy during 12 hour shifts.

This is what’s been on my mind and informing how I move forward as a holistic health professional.

It’s not about eating kale because kale is soooooo OMG nutritious. (Or insert super food of the week here.)

It’s about taking the next step towards shifting our collective health, and needing every ounce of calm, clear-headed power we can get.

So I’d like to give a big shoutout to a recent client of mine who is planning to get her PhD after having a second baby. And to another, who rides a motorcycle and is growing out her grays. Another, who recently took a hiatus from work, changed her diet and climbed Mt. Rainier. Then there’s the one who will bravely wear shorts next summer for the first time in a long time. And yet another, who is going to change the face of elder care in this country.

Hats off to allllll of that and so much more that we are all capable of when we’re feeling strong. You with me?

In 2018, I will help more women feel powerful.

2. Join a free roundtable discussion
It’s a well documented fact that women naturally seek each other out for support and community as a way of relieving stress. Let’s do that. These will be fun, free events – with absolutely zero selling of any kind. I simply want to hear from you about your thoughts on the above mentioned topics.

Note: My fellow health coaches, I adore you, but these limited-space roundtables are only open to women interested in exploring their own health, wellness & power.

12 person max per session (If calendar shows “unavailable” the session is full.) Please show up for your reserved time slot as there will not be a recording.

3. If neither of those options work for you, email michelle@findyourbalancehealth.com. I’d love to hear what you have to say and I read all my emails.

]]>https://findyourbalancehealth.com/2018/01/well-this-is-awkward/feed/0https://findyourbalancehealth.com/2018/01/well-this-is-awkward/Healthy View Radio Ep15: Cleanse and Bring On the New Year with Delia Quigleyhttp://feedproxy.google.com/~r/FindYourBalance/~3/Vm3I4wh-1SY/
https://findyourbalancehealth.com/2018/01/healthy-view-radio-ep15-cleanse-and-bring-on-the-new-year-with-delia-quigley/#respondFri, 12 Jan 2018 22:39:49 +0000http://findyourbalancehealth.com/?p=12909

Calling all New Year’s Cleansers! This show’s for you—we’re talking about how to cleanse and detox in a healthful way, rather than starving yourself and spending all your time on the porcelain throne. We talk to author, yogi, and holistic health counselor Delia Quigley about the phases of her Body Rejuvenation Cleanse, why the body can’t clear itself in as little as seven days, and the importance of something we all *think* we know how to do: chewing!

Functional Diagnostic Nutrition Practitioner Sharon Garland also joins us for a chat on thyroid health, what to ask your doctor for if you’re dealing with thyroid issues, the effects of stress on your hormones, and much more in this informative discussion.

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As you may know, Andrea Beaman is one of my co-hosts at Healthy View Radio. Today, she’s sharing her very practical approach to those new year resolutions. Once you decide you love her (you will) you can check out our latest episodes right here.

Everyone starts the new year with the best intentions, but often after a few weeks they lose their desire and appeal to keep going…

“I’m going to lose 20 pounds…”
“I’m going to get up early to sit and meditate…”
“I’m going to quit smoking…”
“I’m going to stop eating sugar…”
“I’m going to start fresh with a new diet…”
Do any of those resolutions sound familiar?

If yes, they are all noble intentions, but maybe they need a different approach to make them more doable. Let’s take them on one at a time.

Lose 20 pounds
No joke, I have got the quickest and easiest way for you to lose 20 pounds, or more, in a single day. Impossible, you say? I think not. Go stand in front of your closet right now. Look at your clothes. What have you NOT worn in over 1 year or longer? Grab it out of your closet, put it into a duffel bag and bring it to your local homeless shelter. Done! 20 pounds, gone…

Get up early and meditate
Most folks are under the impression that they have to sit in lotus position, in a quiet incense and candlelit filled room to meditate. It’s not true. You can meditate anytime and anywhere simply by following your breath. Take a deep breath in and follow it all the way down into your body, exhale and follow it all the way out. Stay focused on this one task. You can even do it right now. Follow your breath 10x, anytime, anywhere, and you have started your meditation practice. Boom, done… next!

Quit smoking
I used to smoke cigarettes. And, I used to say I was quitting every year. But, it wasn’t until I started meditating in my early 30’s that I finally gave it up. It’s a funny thing… smoking is a form of meditation. The smoker is intentionally drawing in a breath. Don’t focus on quitting smoking, do the breathing exercise above and the smoking will naturally become less and less desirable. Shazam…

Stop eating sugar
Most folks complain that their sugar cravings are insatiable and they simply cannot stop eating sugar and sugary laden products. That’s when I encourage them to clean up their gut. Our body will crave things, especially sugar, when the bacteria (and other creatures) in the intestines are overgrown and wreaking havoc on our health. Those little boogers want to be fed. And, what do they want? Sugar! So if you’ve got uncontrollable sugar cravings, get Paraguard. It’s got green/black walnut hull, wormwood and bayberry to tone, astringe and deworm the intestines, fennel seed and quassia bark to support liver and gallbladder health, reduce heartburn and improve digestion, and garlic to promote healthy mucilage. The bottom line; it’s going to keep rogue bacteria and critters in check, so you get to be the boss of your body once again. Clean sweep…

New diet
How many times have you said this? It’s hard to start something new, if all of the old foods that no longer serve you are still hanging around (think cookies and nacho cheese chips that are tucked away in the corner of your kitchen pantry right now). If you discard them or give them away, you don’t have to worry about those foods calling to you. Because if they are anywhere near you, they will call to you! Those little cookies and chips will scream your name at every free moment during the day, and they will even haunt you late at night in your dreams. And, if they are close, you will inevitably answer their call to be eaten until they are no longer in your immediate vicinity. If you want something sweet, keep fruit in the house. If you want something salty and crunchy there’s good old salted nuts and seeds, or celery sticks. Eventually, you’ll create new habits once the old ones are out of reach, literally. Ka Blam…

Now that we’ve reframed those “resolutions” do they seem a little bit more attainable?

Today’s show is filled with tons of great tips, as our own host Andrea Beaman shows off her expertise as an herbalist and health coach. She shares her ancient healing wisdom with us as she discusses how she’s healing her flu with natural remedies along with the importance of not suppressing symptoms. Lisa and Michelle stick their tongues out at Andrea for a visual diagnosis as well.

We also chat with Liza Baker, author of Flip Your Kitchen, about her SOLE food principles and the importance of simplifying your diet in order to feel your best, and announce the winners of our holiday giveaway.

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We’ve chatted plenty about gratitude on this show and it’s time to walk our talk. This special episode is a gift – for you! We’re giving away lots of amazing gifts to help you feel your best – and all you have to do is post a comment saying hello or telling us which giveaway you want to enter (US only).

The giveaway is open until 1/3/18. We’ll announce the winners on our next show in January!

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For those experiencing painful migraines, this episode is for you. We hope our discussion with Dr. David Dodick of the American Migraine Foundation helps provide some relief during the holiday season. Contrary to popular belief, headaches are just one symptom of many for migraines, and Dr. Dodick talks to us about the root cause, genetic predisposition, how our hormones can trigger attacks, the relationship between gluten and migraines, and more.

We also speak about homeopathy with advanced practitioner, Dr. Sowmya Sridharan of Hygieia Homeopathic Clinic , who is passionate about curing her patients through natural methods.

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Did you know pizza is a form of self-care? It is according to our hosts on today’s show! It’s all about the most important things we can do for our well-being, especially during the holidays. Lisa, Andrea, and Michelle talk about the journaling, yoga, and cooking practices that help replenish their souls, the difference between maintenance and self-care, and why helping yourself first is the key to helping anyone else. Joining us for this discussion is Brodie Welch, an herbalist, acupuncturist, Chinese medicine expert, and self-care strategist, who tells us why groups are important for healthy-choice motivation, how to get out of the high-achievement culture we often feel the pressure of, and why self-care is a feminist issue.

Later, yoga teacher and integrative health coach Lindsey Goldwasser joins us to talk about her biggest way to practice “extreme” self-care, how to stay balanced during the holiday season, and the dietary and wellness changes in her life that helped completely eliminate her numerous annual sinus infections.

You don’t have to shred on guitar to be a rockstar. There’s people we look up to in every industry and today, Andrea and Michelle talk about those they admire who have exploded onto the scene and shared knowledge that changed their lives. Who are your health and wellness rock stars? For us today, it’s Bree Argetsinger, aka The Betty Rocker! She talks about how practicing gratitude has the biggest impact on her mental health, the daily inspiration she gets from her Rock Your Life crew, and her 30-Day Challenge that nearly 2 million people have joined to transform their bodies.

We also speak with Integrative Nutrition Coach Julie Fisher about how dietary changes helped her find relief with multiple sclerosis, handling autoimmune diseases naturally, and sugar’s control over our bodies.

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Public Service Announcement: Your genes are not your destiny. Not convinced? On today’s show, we discuss genetics with naturopathic physician and author of ‘Unzip Your Genes: 5 Choices to Reveal a Radically Radiant You’, Dr. Jennifer Stagg, who helps explain epigenetics, and how our diet, lifestyle habits, and stress levels can influence gene expression. The hosts share their views on genetic testing and what they’ve learned from their own experiences learning about their predispositions.

We also speak with bodyworker Nicole Wirth about the intricate lymphatic system and what it actually is, how we can self-stimulate the lymph through at-home practices like dry brushing, and the importance of getting proper guidance from a professional.

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The best medicine isn’t always one the doctor prescribes. We’re here to make sure you’re getting your daily dose of LOLs with today’s show on laughter. Terri Trespicio is a writer, branding consultant, and co-creator of Lights Camera Expert, an online program for entrepreneurs who want to grow their media presence, and she happens to be a talented stand-up comic, too. She joins us to talk about the health benefits of laughter, how we don’t have to be be funny to have a good giggle, and how we can use laughter to connect with the people around us.

Holistic Lifestyle Coach and author of the award-winning journal From Gratitude to Bliss, Lorraine Miller, also joins us to discuss gratitude’s role in our health and happiness, the power of positivity, and exercises we can do to bring more joy into our lives.

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The best things in life are aged – wine, cheese, and women! We’re talking about aging gracefully on today’s episode, with no mom jeans or Botox in sight. It’s all about looking at getting older as a privilege while society tells us otherwise, why the natural process is something to celebrate, and what keeps us feeling young and vibrant in life.

Cynthia Mazzaferro, transformational coach, energy healer, and author of the Amazon bestseller “Powerful Beyond Measure,” joins us for the discussion. She shares her wisdom on reframing our views on body shapes, the impact that negative self-talk has on our well-being, and how to positively transform those thoughts for a better outlook on life. We also speak with holistic health coach Abby Mason, author of Passionate Wellness, about healthy skincare, her love of argan oil, and the one thing she believes keeps us young on the inside.

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You’re not perfect… and neither are we! In this episode, Andrea, Michelle, and Lisa tackle the issue of perfectionism, especially in the wellness world where we’ll all supposed to be pillars of good behavior at all times… but where’s the fun in that? Diane Sanfilippo, founder of Balanced Bites and New York Times bestselling author of Practical Paleo and The 21-Day Sugar Detox, joins us to share her thoughts on what she thinks is the “perfect” diet, the struggles she sees when people start new diets, and why being too rigid with yourself may set you up for failure. The hosts share areas where they struggle and how reframing your mindset can help you move forward as well.

We also speak with Chelsea Clark of Cultivate Balance with Chelsea Clark, who helps lead people on their journey to becoming their most vibrant self. She talks about why we need to let go of perfectionist tendencies, what a balanced life looks like in her eyes, and why it doesn’t have to be an all-or-nothing approach.

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I used to live in an area where I could access amazing, biodynamically farmed animal products. But once we moved to the boonies…it became really difficult. I found myself staring at the meager organic options at the local grocery store, unsure of the quality. So I jumped at the chance to mail order grass-fed beef, free range organic chicken and heritage bred pork – and am now happily sharing my Butcher Box review.

By the way, that is an affiliate link. I’m only an affiliate for products I’ve used and loved. If you order through my link, I will earn a small commission at no extra cost to you. Thanks in advance.

Now read on to hear about how this whole meat-delivery process works and enter to win your own ButcherBox ($129 value) + Free Ribeyes (2x10oz) + Free Bacon (10oz).

(The idea of “meat delivery” just made me laugh. There was a time in my life when I knew the Dominoes PIZZA delivery number by heart. Ha! Now it’s all about getting real food into my house and on the table.)

When you order your box online, you get to choose between beef, chicken, pork or a mix of all 3. It can be a surprise mix or there is an option to choose exactly which cuts of meat go in your box. Mine was a surprise because…well, who couldn’t use a happy surprise in life?

You also get to choose your delivery week and will get an email confirming the shipping so you knew when to expect it. The box comes with enough dry ice to keep your frozen meat nice and cold. Just make sure to open that sucker up promptly!

I can usually find some grass-fed ground beef at my grocery store. But I definitely can’t find steaks or good pork chops. So this was a welcome new array of ingredients in my house. It was kind of exciting to suddenly have to look up steak recipes!

So here’s the deal.

If you live close to an amazing farm with sustainable farming practices – by all means, support that farm.

But if you’re like me, Butcher Box is a super convenient option. And honestly, the packaging wasn’t over the top. Just a recyclable cushion, recyclable box and an insulated, zipper bag to keep and reuse.

I like the idea of having a shipment arrive monthly. Because who has time to stand around in the grocery store?

Did you know that a salad can be warm? Did you know you can put gravy on top?

Did you know that you make the rules and can do anything you damn well please with your food?

It’s true. Though I encourage you to start moving towards warmer, more hearty dishes and let the cucumbers and tomatoes wait until next summer.

There’s a reason nature’s bounty varies by season.

This dish was inspired by the idea of roasting acorn squash and red onions together in the oven. OMG SO GOOD. But you could use any assortment of veggies, whole grains, nuts, seeds and even add chicken or bacon if you like.

The point is this:

1. Put some lovely autumn flavors together on a plate.
2. Cover it with an easy gravy.

On this week’s episode of Healthy View Radio, our bowels and bellies get a visit from the bloat doctor. We speak with board-certified gastroenterologist Dr. Kenneth Brown about banishing bloat and bad gas, strategies for relief, how he helped develop Atrantíl, and why probiotics are complicated when it comes to SIBO, while the hosts share their experiences with a lifetime of digestive woes.

Andrea, Michelle, and Lisa also discuss the importance of feeding the different types of bacteria in your microbiome, how eating a diverse diet can contribute to better gut health, and how digestion impacts the mind and body.

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On this week’s episode of Healthy View Radio, it’s all about wealth in every sense of the word. Whether it’s a wallet busting at the seams or ample quality time with the family, we discuss the things that make our lives feel happy and full. To round out the discussion, we speak with Well.org founder Pedram Shojai about his new film, Prosperity, profiling socially conscious businesses, as well as his new book, The Art of Stopping Time, on how practical mindfulness can create more wealth in our lives.

We also speak with integrative nutrition coach April Dawn Reigart, who has over 20 years experience in empowering others to take charge of their own health in the kitchen. She talks about macrobiotic cooking and the importance of purchasing high-quality food, and shares cooking tips for parents from her cookbook, Dinner Rush.

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This week on Healthy View Radio we’re chewin’ the fat on fat. High-fat diets are all the rage and everyone’s trying to get in as many coconuts and avocados as possible – but is that actually good for us? Lisa, Andrea, and Michelle speak to Nina Teicholz, author of the International and New York Times bestseller, “The Big Fat Surprise”, about her controversial stance on saturated fat. She discusses what we should be eating and avoiding, the reported link between meat and cancer, how we became to be a country of carbo loaders, and the differences between various high-fat regimens like the paleo and keto diets.

We also speak with Sue Brown Simply Sugar Free, author of “Simply Sugar Free: 6 Simple Steps to Conquer Sugar Addiction.” She conquered sugar addiction and lost 52 lbs in 52 weeks at 52 years old, and today she shares the tips that have helped her keep the weight off for over 10 years.

Watch the backstage Facebook livestream (Volume button on the bottom right of video):

Topicals, tinctures, and vapes, oh my! On this week’s episode of Healthy View Radio, it’s all about getting high—and not just in the spiritual sense. Who benefits from the use of medical marijuana and who should avoid it? While Lisa, Andrea, and Michelle share their own experiences with our old friend Mary Jane, we get the official lowdown from The Medical Marijuana Expert: Dr. Rachna Patel who has helped thousands of patients cope with their health conditions without the high, addiction, or smoke inhalation.

We also speak with Holistic Health Coach Rachel Bailey Meyer, founder of Summit Fit Academy, a program that helps women simplify the art of living well. She shares with us her Six Power Habits™ for living your best life along with Six Power Foods to heal your body from the inside out.

In today’s show, you’ll meet Lisa Lewtan, Andrea Beaman and Michelle Pfennighaus, in a discussion about something we could all use a little less of in our lives — CLUTTER!

Our internal environment mirrors external environment, so when we start cleaning up our diets, we tend to want to do the same with our homes, but why is getting rid of things we don’t need so hard?? Our featured guest today is the “obsessive-compulsive delightful” Tracy McCubbin, leading decluttering expert and the Founder and CEO of dClutterfly, her “livable organization” service. She helps us identify and wade through what’s holding us back from a tidier life. You might even unearth those Marie Kondo books you lost under a pile of clothes you meant to donate!

In this episode, Tracy talks about:
– Creating peace of mind in your home through realistic organizational habits.
– Reframing your thinking about the things you own.
– When to know you have a bit of a hoarding problem, exactly what to do about it, and WHEN.

What’s new and good this week? Meet holistic health coach and former ballerina Jessica Spinner of The Whole Dancer, whose programs teach dance/life balance and examines our relationships with food (but not pirouettes, sorry!).

There is nothing, NOTHING, that spells success better than having a week’s worth of healthy breakfasts ready to rock.

It’s even better if those breakfast items are loaded with protein, healthy fats and a VEGETABLE.

That’s my kind of muffin.

You’d never catch me eating a muffin from Dunkin Donuts – not because I’m always Little Miss Perfect, but because it would send my blood sugar on a rollercoaster and I’d be a miserable human being 1 hour later. Just. Not. Worth. It.

So on Sunday nights I’m typically in the kitchen, quickly pulling together something like these beautiful Yellow Squash Muffins.

Can you make them with zucchini? Absolutely.

You could even make them with patty pan squash, if that’s what you have. Any summer squash type veggie will work. But I prefer yellow squash because the color of the skin blends right into the batter.

I know you. You’re busy and have a never-ending to-do list. You feel like you can never catch up because the more you cross things off your list, the more there is to do.

You make little time for self-care. It’s indulgent and counterproductive, right? I mean, if you schedule a massage or make more time to cook vs. getting another rotisserie chicken from the deli, there’s less opportunity to experience the oh-so-satisfactory feeling of crossing a few things off the list.

But you’re doing a great job of taking care of everyone else – your kids, partner, boss, friend who’s going through a divorce, or ailing parents. You’re tired. But you’re also wired on adrenaline. You’ve got one foot on the gas and one on the brakes.

Maybe you have perfectionist tendencies, but you know that perfection is an unattainable goal. Nevertheless, she persisted.

I know you because I am you.

Some would call us “Type As.”

Maybe I should say I was you – that I got sick of the race and after seeing what it was doing to me and the majority of my clients, I chose to walk my talk and let some stuff go. (But the sweet allure of list-making is something that I’ll likely never get away from.)

Mind and Body

We weren’t designed to live on a rat wheel. The unattainable expectations that society places on us – and the ones we place on ourselves – are a huge disservice to women who feel like they need to “have it all.”

(After all of the pushing and striving, are we any closer to having it all?)

If you think that this way of living has no impact on your body, please think again. Those extra few pounds around your middle likely didn’t “come out of nowhere.” Maybe your doctor told you that weight gain is just a part of aging. (Not true.)

Perhaps your gut is a little “off,” you’re bloated, and you’re having trouble sleeping. You’re experiencing mood swings that feel “hormonal,” but you feel too young to be in perimenopause. You’re also writing the aches and pains, dry skin, and hair loss off as “aging.”

On top of all of this, you feel like you can’t let things roll off your back like you used to.

Yes, It’s Likely Hormonal

But this post isn’t about the hormones you may think I’m going to talk about. It’s not about PMS or the monthly ebb and flow of estrogen and progesterone.

Do these hormones have an impact on the hormones that I do want you to know about?
Yes, but what I’d like to highlight is the cross talk between the stress hormones that keep you plugging along on the wheel – cortisol and adrenaline – and your thyroid health.

It’s a classic negative feedback loop.

To cope, the body makes more cortisol (the belly fat hormone) and adrenaline. But overproduction of these hormones can slow the thyroid and cause or exacerbate hypothyroidism and Hashimoto’s (autoimmune hypothyroidism).

The thyroid is the little gland that stirs our hormonal soup. When this master gland of energy and metabolism starts to sputter, it leans on the adrenals for more cortisol and adrenaline.

And so the cycle continues.

Short-Circuiting the Cycle

Many of the symptoms mentioned above point to a classic thyroid/adrenal imbalance.

1. Even if you haven’t been diagnosed with low thyroid function (maybe you’re suspecting you may be hypothyroid), it’s in everyone’s best interest to get the nutrients that the thyroid is so dependent on for lifelong support (more on nutrients below).

2. If you’re taking thyroid hormone replacement, don’t let it do all the work for you. Based on the documented risks of long-term thyroid drug use, the majority of my clients are eager to learn of ways to reduce or eliminate their thyroid drugs, which the right nutrition can certainly help with. (Do not make any changes to your drug use based on this post!)

There’s no one-size-fits all protocol for hypothyroidism and Hashimoto’s, but from a nutritional perspective, I have three resources for you:

2. If you really want to geek out, read my 10-part Minerals and Your Thyroid series. Here is the intro to the series and each subsequent post is linked to within the intro. At the end of each post, you’ll find a list of foods rich in that thyroid-supportive nutrient.

Do you suffer from PMS or menopause symptoms?

I know you might be thinking…”Since when does dieting have anything to do with PMS?”

The fundamental cause of weight gain (or stubborn weight loss) is inflammation. And inflammation is also linked to hormone imbalance. Three common problems are insulin resistance, low thyroid and high levels of cortisol.

Therefore, if you notice that your PMS has calmed down…even if the weight hasn’t come off yet…you’re on the right track.

How’d you sleep?

Sleep, like your period, is cyclical. Paying attention to these patterns is a great way to know whether your body is balanced or not.

Do you fall asleep easily or stare at the ceiling. Do you toss and turn all night or do you sleep soundly? How many hours of sleep do you get?

A proper diet will help your body sleep well. And conversely, here’s a little-known secret…

Facial moisturizing

Body moisturizing

I often use straight sesame oil out of a glass pump bottle, or straight coconut oil. Remember, when it comes to oil, a little goes a long way. It will absorb quickly into your skin but just wait a moment before getting dressed.

Anti-aging cream

About a year ago I noticed creases in my face that had never been there before. It was just looking…blah. So I started using Annmarie Gianni’s Wild Fruit Serum. After a week or so, my husband told me (unprompted) that my skin was glowing. He was right.

Makeup

Though I rarely wear makeup, Vapour organic makeup is my go-to. I love their eyeliner, cheek sticks and lip gloss. They also have a fabulous Stratus Soft Focus Skin Perfector liquid. Try a sample!

Shampoo and conditioner

I’ve been using Shikai brand shampoo and conditioner for years. If you buy it by the gallon, you get a great price. Recently I’ve been introduced to Innersense, a more upscale, organic brand that is just awesome.

Deodorant

I can’t believe it’s been 6 years since I started making my own deodorant. It only requires 3 ingredients and has received rave reviews by many who have tried it. Get the details here.

Sunscreen

In my lifetime, we (collectively, as a culture) have gone from slathering on baby oil to slathering on SPF. And yet in that same period of time, melanoma rates have doubled. (source) So I think we might be missing the mark. Most sunscreens are full of chemicals I’d rather not absorb into my body. And the natural ones don’t always work. Instead, I wear a hat, avoid mid-day sun and stay in the shade. Zero chemicals. Always works. It’s pretty simple, but use your own best judgement.

But what’s made the biggest difference?

Food. The food I eat has made a huge difference in the quality of my skin. I no longer worry about a shiny, oily complexion or constant breakouts. I no longer carry a powder compact around in my purse for hourly reapplication. I fact, I rarely wear makeup at all. Skin products matter, but the health of your skin truly starts on the inside.

Maybe. But when you’re totally stressed out, the sheer thought of adding things to your schedule is maddening.

In this article we’re going to dive into the heart of what your stress response is all about and learn how to dial it down…without necessarily adding to your to-do list. Plus, you can evaluate where you fall on the Stress Response Spectrum by clicking the button below:

Did you know that your body has a dedicated stress response team?

Just like you have a digestive system to handle the food you eat, you have a sympathetic nervous system and hypothalamic pituitary adrenal (HPA) axis to handle the stress that you are confronted with.

In brief, a small part of your brain (the hypothalamus) perceives stress. It could be a tiger about to pounce or your commuter train running late. Either way, your hypothalamus activates your “fight or flight” response. Your pupils dilate. Your blood pressure increases. Glucose is released into the bloodstream to give you quick energy in case you need to fight or run away. If the brain continues to perceive danger, your adrenal glands release cortisol to keep you on high alert.

But the emotional stress we feel around our jobs, families and finances have nothing to do with running as fast as we can.

The other problem is that this rapid, intense stress response works best when there are significant periods of rest in between. Sure, you escaped the tiger. But now you can lie in the sun, pick berries and nap for the rest of the day. Right? Right??

No, there’s no rest.

Ask any woman how many hours per day she simply relaxes and enjoys herself. She’ll probably laugh.

Her primitive stress response is getting triggered over and over and over, with no time to recuperate in between.

The train is late. These pants don’t fit. There’s mold in the basement. The bake sale is tomorrow.

(Even things you may not consider “stressors” contribute to the body’s perceived stress, like chronic infections, environmental toxins, food triggers and extreme exercise.)

Her cortisol levels remain high, keeping her hyper-vigilant and on the lookout. The body shunts energy and resources away from non-essential survival functions like digestion and fertility.

She feels overwhelmed and has trouble sleeping. Trouble conceiving. She has IBS. Sugar cravings. Low sex drive. She relies on coffee to wake up. Her body holds onto weight as a crisis-mode energy reserve.

Can you see?

The stress response system that’s designed to keep us safe actually backfires and makes us sick.

Start by evaluating your stress response system.

Are your systems balanced and working properly? Is your stress response tilting overboard and you’re starting to show symptoms? Or, is your body completely exhausted and your stress response actively working against you?

https://findyourbalancehealth.com/2017/06/how-to-dial-down-your-stress-response/feed/0https://findyourbalancehealth.com/2017/06/how-to-dial-down-your-stress-response/How To Save Your Sanity With Sun Basket Meals (Giveaway inside!)http://feedproxy.google.com/~r/FindYourBalance/~3/gyhmTRWH2MM/
https://findyourbalancehealth.com/2017/05/how-to-save-your-sanity-with-sun-basket-meals/#respondWed, 24 May 2017 19:36:57 +0000http://findyourbalancehealth.com/?p=12458This post contains affiliate links. I only promote products I use and love. If you buy through my link I will earn a small percentage at no extra cost to you.

If you work long hours or your schedule is erratic, preparing dinner from scratch each night can be a legitimate challenge. I noticed a few months ago that several of my clients were asking about Sun Basket, the organic meal delivery service.

“Do you think it’s good?”

“What do you think of their menus?”

“Are there any other meal delivery services you recommend?”

Honestly, I had never tried a meal delivery service. I wanted to know if the food was tasty and easy to prepare. And most of all…I wondered if the ingredients would be the same high quality, real food I recommend to my clients.

So, I decided to find out.

Each Sun Basket includes 3 recipes for 2 people. Or, the family basket has 2 recipes for 4 people. So the first step is choosing recipes from the current week’s selection. They have gluten-free, dairy-free, soy-free, vegetarian and paleo options. Cool, huh?

Then, a box arrives at your doorstep.

Everything is packed in ice and well insulated with recyclable materials. I felt delighted at the ease of opening a box instead of going to the grocery store with a shopping list to gather ingredients.

They give you everything you need, including printed recipe cards for each meal. I should say…I really love how the recipe instructions are written and formatted. They tell you exactly what to do, in what order, assuming nothing about your cooking skills.

For example, one recipe included 2 hard boiled eggs. The instructions walked me through each step of the hard boiling process. Hey, not everyone knows how to do it!

Inside the box there is a bag full of ingredients for each recipe.

And under another layer of insulation you’ll find your meat and fish, kept extra cold. I noticed that the beef and pork were pre-cut into small pieces, presumably to cook more quickly.

I had chosen one fish, one pork and one steak entrée. The mu shu pork and seared tuna were definitely outside of my usual repertoire so it was nice to try cooking something different.

Everything fit easily into my refrigerator shelf.

Then, when I was ready to cook, I simply unpacked one of the bags. Everything was pre-measured! The sauces were pre-made (using clean ingredients)! I felt like I was on a cooking show where the staff took care of all the grunt work and all I had to do was the fun part.

Some ingredients needed to be freshly chopped up.

No problemo. That took 3 minutes.

And the whole meal was done in 20 minutes, ready to serve. It was good! In fact, all three meals were good.

Here’s what I loved about Sun Basket:

The ease, oh the ease! I still got the benefits of preparing my own food – yes, seeing and smelling food as it is prepared actually helps get the body ready for digestion. Plus, cooking can be an almost meditative, calming, self-care practice. All of that remained true using Sun Basket.

The meals were tasty and portions were reasonable. Each meal contained adequate protein and nutritious veggies like broccoli, cabbage, etc. And they meals are clearly designated as gluten-free, dairy-free, soy-free, vegetarian or paleo.

Ingredient quality was well above my expectations. The produce is organic and non-GMO. The meats are humanely raised without antibiotics or growth hormones. And everything was fresh and looking good.

Here are a few things to watch out for:

While the portions were reasonable, you’re probably not going to have leftovers. And if you have a big eater, forget it. On the up side…portion control could be a good thing if you are watching your weight.

There was also an Asian sauce that I believe was not made by Sun Basket, called Sambal Oelek. It had no ingredients listed. I know from my own experience that this stuff usually contains preservatives. The Mandarin pancakes came in a package with ingredients listed and these contained preservatives as well. So, while 99% of the food was clean you might want to keep your eyes open for the occasional packaged item with less-than desirable ingredients.

All in all…

My Sun Basket delivery was an excellent experience. I can now confidently tell my clients that, yes, it’s a good option for getting a healthy dinner on the table.

]]>https://findyourbalancehealth.com/2017/05/how-to-save-your-sanity-with-sun-basket-meals/feed/0https://findyourbalancehealth.com/2017/05/how-to-save-your-sanity-with-sun-basket-meals/How To Make Fermented Ginger Carrots (no special equipment needed)http://feedproxy.google.com/~r/FindYourBalance/~3/HM9gbUODI1U/
https://findyourbalancehealth.com/2017/05/how-to-make-fermented-ginger-carrots-no-special-equipment-needed/#respondMon, 08 May 2017 16:09:20 +0000http://findyourbalancehealth.com/?p=12381Today I’m going to show you how to make my very favorite homemade fermented ginger carrots.

If you’ve ever wanted the probiotic health benefits of sauerkraut but don’t love the taste…try this! It’s just as easy, versatile and extremely tasty.

My kids even love it.

For starters – you do not need any sort of special equipment or starter culture.

In fact, you may have everything you need in your kitchen right now.

And once these bad boys are made, you can enjoy them like I do – on eggs, with avocado, as a garnish on Asian dishes, on salads or as a side dish to perk up the flavor of chicken, beef, fish…almost anything! I like using the brine (liquid in the jar) as a salad dressing as well.

Ready to begin?

First, shred your cabbage. You can use a knife or food processor shredding blade. Or shred it up with your teeth! Come on people, let’s get weird! Just kidding. Try not to use your teeth.

It doesn’t really matter how fine the cabbage is, the texture is up to you. I usually use a knife. You need 2 cups of shredded cabbage. Put it into your bowl.

Then, shred your carrots and add them to the bowl. I like to use my food processor for this.

Next, mince your onion and garlic. Add it to the bowl. Your ginger needs to be peeled, which is easiest to do with a spoon. Then grate or mince it. Throw it in.

Now it’s time for the salt. Dump it on top of your veggies.

Get in there with your (washed) hands and mix it all up. Yes, you could use a spoon. But cabbage and carrots are both self-brining vegetables and it helps to give ’em a good massage with a squeeze or two. If you’re wondering what I mean by “self-brining” it’s basically why we don’t have to add any water to this recipe, yet in the end the veggies will be covered in liquid. You’ll see.

Now walk away. You’re going to let that bowl sit on the counter for at least 4 hours. I usually do 8 hours or overnight. You can drape a towel over the bowl but don’t worry about making it airtight or any of that nonsense.

After enough time has elapsed, you’ll notice some liquid is beginning to appear at the bottom of the bowl. That’s perfect.

Now it’s time to transfer your veggies to a glass jar. I like to use a wide-mouthed funnel to make this easier, but it’s not necessary. Stop when the jar is about 1/3 full and press the contents down with your spoon to really pack it in. Then continue filling.

When your jar appears full, you might think you’re done. You’re not.

Use your wooden spoon to press down the contents of the jar until the brine level rises above the veggies. This steps takes some oomph. Put your back into it. You can also pour the brine that spontaneously appeared in your bowl into the jar. That’s not cheating.

You’ll notice that your once-full jar is no longer full at all! Great. Now you have room for the rest of your carrot mixture. Leave about 1″ of empty space between your brine and the lid of your jar. This is called “headspace” and it’s some space for gas to collect without exploding your jar.

Don’t worry, your jar won’t actually EXPLODE if you forget headspace. But it will likely get messy as stuff starts leaking out. Remember, this food is alive!

Screw on the lid and let the jar sit on your counter for about a month. Yep, mark your calendar! In the meantime, you can check on it now and then. Unscrewing the lid will let gas escape and avoid that whole explosion-not-really-an-explosion situation too. Just make sure the veggies stay submerged as anything exposed to air could grow mold.

If you get a little mold, just scrape it away. If you get a lot of mold, um, use your judgement. I’ve never had a batch of Ginger Carrots go bad but if you do, it’s all about using your nose. Ask yourself: does this food smell tangy and fermented? Or does it smell GOD AWFUL like you want to run away from it immediately? Your nose knows.

After about month, your Ginger Carrots will be ready to eat. Transfer the jar to the refrigerator and they will last for a long time.

How about looks and taste?

Theirs: Dark and clear. Very good. Easy to drink straight, tasty in soups. More salty than I’m used to but not overly so.

Mine: Light color, shiny with fat. Satisfying and hearty but less complex flavor.

I should note that Kettle & Fire broth has 0 grams of fat listed on the label. They’re skimming the fat off (which most people do) but I generally keep mine.

Nutritional value?

Theirs: Listed on the label.

Mine: Can only guess.

If you want to know how many grams of protein you’re eating, it’s a lot easier when you’ve got a printed label. I can only guess what’s in my broth. Though I guarantee there is more fat, I can’t say anything about protein or iron with certainty.

So what’s the verdict?

Guys, it’s good. And it has some amazing packaging that keeps it shelf stable until you’re ready to use it. (Just this morning I had to dump a quart of my own broth that had gone bad in the fridge. Oy.)

I only share brands that I believe in and use myself and Kettle & Fire definitely makes the cut. So if you laugh at the idea of making homemade bone broth or you just want a shortcut…

Yes. Go for it. You can use code FINDYOURBALANCE20 for a 20% off discount until 12/31/17. Also, if you sign up for their subscription service it’s quite a bit less expensive. I go through a lot of broth so it makes sense.

This post contains affiliate links. I only promote products I use and love. If you buy through my link I will earn a small percentage at no extra cost to you. Thank you for supporting my extravagant lifestyle as a work from home mom.

]]>https://findyourbalancehealth.com/2017/04/review-kettle-fire-bone-broth/feed/0https://findyourbalancehealth.com/2017/04/review-kettle-fire-bone-broth/How To Cook a Whole Chicken & Make 3 Dinnershttp://feedproxy.google.com/~r/FindYourBalance/~3/S1gntQgAeaU/
https://findyourbalancehealth.com/2017/04/how-to-cook-a-whole-chicken-make-3-dinners/#respondMon, 03 Apr 2017 16:11:05 +0000http://findyourbalancehealth.com/?p=12296The best way to avoid takeout and eat real food is to have a few kitchen tricks up your sleeve. Like knowing how to cook a whole chicken and make 3 dinners out of it!

Believe me, this isn’t a fussy-trussed-stuffed chicken.

This is a 3-second-throw-it-in-a-pot and walk away kind of chicken. You can do it in the morning before work or at night before bed.

What kind of pot?

Any slow cooker or pressure cooker will work. The only difference is the time required to cook. Either way, it’s hands-off time!

I love my multi-function 8-quart Instant Pot Duo. For this recipe, I usually use the slow cook function. Pop the chicken in at 8am and it’s ready when I’m about to prepare dinner.

And the result?

Perfectly moist chicken, ready to eat and use any number of ways. Plus, the bones go right back in to make bone broth. You don’t even have to wash the pot in between.

I like to use half the meat for one meal, half the meat for another, and then make soup with the broth.

That’s 3 meals out of 1 chicken!

I bet your brain is already spinning, but to help you out I’ve collected 15 meal ideas to use this pre-cooked chicken…including 4 fast dishes I make all the time: Chicken Broccoli Alfredo, Garlic Chicken, Salsa Chicken and Waldorf Chicken Chopped Salad…

How will you use your chicken?

Slow cooker chickens are a weekly thing at my house because…who has time to cook elaborate meals?

I hope you get as much use out of this kitchen trick as I do!

]]>https://findyourbalancehealth.com/2017/04/how-to-cook-a-whole-chicken-make-3-dinners/feed/0https://findyourbalancehealth.com/2017/04/how-to-cook-a-whole-chicken-make-3-dinners/Bone Broth Benefits & Easy Recipe (Slow cooker or Instant Pot)http://feedproxy.google.com/~r/FindYourBalance/~3/Qe9A0aGgtUI/
https://findyourbalancehealth.com/2017/03/bone-broth-benefits-easy-recipe-slow-cooker-or-instant-pot/#respondWed, 01 Mar 2017 15:32:19 +0000http://findyourbalancehealth.com/?p=12159There are few nutrition fads that I recommend to my clients – but this is one of them. Bone broth benefits are numerous yet it costs next to nothing, tastes awesome and is extremely easy to make.

Return on investment?

Very high.

It’s actually kind of silly that we have to refer to it as “bone broth.” But the boxed stuff you at the grocery store is basically just…salty water.

Bone broth refers to broth that is made the traditional way, with real bones. Great-grandma style.

Bone broth benefits include…

The first thing I think of when it comes to bone broth is bone and joint health.

The next big thing is gut health. Even if you don’t have digestive problems, gut health has everything to do with inflammation, immune function, allergies, food sensitivities, autoimmune disease and even mood disorders like depression or anxiety. Bone broth repairs and soothes the gut lining.

There are also anti-aging benefits. Bone broth nourishes your skin, hair, nails and connective tissue. Some say it can even prevent cellulite and sagging skin.

I don’t love the term “superfood” because it’s gimmicky marketing speak…but I do think bone broth is a rather super food.

Perhaps the biggest benefit of all is getting in the kitchen and doing something so easy yet so nourishing for yourself. That simple act of self care slows down the frenetic pace of life, if only for a few minutes. It’s grounding. And THAT is super too.

It sounds good, but…

How do you make broth out of bones? Do I have to buy bones from the butcher? How many? What kind? And then what…do I just make soup? Is it going to be gross?

Don’t worry, I’m going to share my dead-simple recipe for easy bone broth in this article. You don’t need to go to the butcher, unless you want. And the result is so delicious and flavorful you’ll kick yourself for ever buying broth at the store.

It takes about 5 minutes to prepare

1. First, you roast a chicken.

Or you buy a rotisserie chicken. You eat the meat. When you’re done, voila! You have a chicken carcass.

Put it into your slow cooker or Instant Pot. I actually prefer using my 8-quart Instant Pot Duo AS a slow cooker. Yup. It is a multi-function machine and I love the stainless steel insert. (Most slow cookers have ceramic inserts which pose a questionable lead hazard.)

Anyway, stick your chicken carcass into whatever pot you’ve got. I usually throw in the giblets, skin and any other bits and pieces. Whatev.

]]>https://findyourbalancehealth.com/2017/03/bone-broth-benefits-easy-recipe-slow-cooker-or-instant-pot/feed/0https://findyourbalancehealth.com/2017/03/bone-broth-benefits-easy-recipe-slow-cooker-or-instant-pot/5 Healthy Dinner Formulas All Busy Women Must Knowhttp://feedproxy.google.com/~r/FindYourBalance/~3/_fk4CnNIBog/
https://findyourbalancehealth.com/2017/01/5-dinner-formulas/#respondThu, 26 Jan 2017 21:38:13 +0000http://findyourbalancehealth.com/?p=12089Don’t you love a good recipe? I do. But what I REALLY love is a recipe formula.

Formulas are faster, smarter and never require measuring spoons or a Pinterest account. In fact, they barely require cooking at all.

You need this.

Takeout is getting old and it costs a fortune anyway. Last week you worked late and ended up eating a grilled cheese at 10pm, which isn’t doing anything for your goal of losing 10 pounds.

Ready to change the game?

Today I’m going to share with you five of my healthy, go-to formulas for dinner.

They pack up great for lunch, too.

The idea is that you’ll get 1 short list of groceries and be able to combine ingredients different ways to feed yourself all week long.

1. The Power Bowl

This is perhaps the most versatile formula as it can be eaten warm, cold or at room temperature. Think of it as a really robust salad, minus the…salad. A light vinaigrette can work but I like a more substantial dressing or sauce. Think pesto, tahini or honey mustard.

2. The Super Salad

What makes it super? The magic is in the ratio. See, a plate of lettuce and cucumbers with dry turkey breast is about the WORST meal ever. You need a salad that kicks as much butt as you do, with plenty of good quality protein.

1 part raw greens or other veggies
1 part protein
Dressing
Optional toppings

3. The Broth Bowl

Homemade soup isn’t just for grandmothers. When you see how easy this is, you’ll jump at the chance to make something warm on a cold day. The key here is having a good quality broth. You can make it yourself and freeze portions. Or, buy a brand made with real food ingredients that isn’t swimming in sugar and salt.

1 part broth, any kind
1 part protein
1 part green vegetable
1 part whole grain or noodle
Optional toppings

4. The Skillet

There’s some cooking required here, but it all happens in one skillet. Choose a protein that is pre-cooked or easy to cook on the stovetop. You’ll start with 1-2 Tbsp. cooking fat (butter, ghee, coconut oil, olive oil, etc.) I prefer my cast iron skillet.

5. The Stuff-It

This one requires an edible “container” like a sweet potato or acorn squash. (A taco shell is edible, but we’re going for something that’s nutritious in its own right.) Roast until tender, then stuff and dress. Your leftovers have never looked so impressive.

Are you getting the hang of this whole formula thing? It’s almost like you have a salad bar in your house and you can combine quick ingredients endless ways.

Remember, I’ve put together more creative ideas and done-for-you shopping lists to make use of these formulas with as little food waste as possible. Grab yours now and say bye-bye to dinnertime overwhelm.

]]>https://findyourbalancehealth.com/2017/01/5-dinner-formulas/feed/0https://findyourbalancehealth.com/2017/01/5-dinner-formulas/Frequently Asked Questions About My Berkey (and a Royal Berkey giveaway!)http://feedproxy.google.com/~r/FindYourBalance/~3/24D82cye8ew/
https://findyourbalancehealth.com/2016/12/frequently-asked-questions-berkey/#respondTue, 13 Dec 2016 17:29:03 +0000http://findyourbalancehealth.com/?p=12056Way, way back in 2011 I started wondering if there was something gross going on with my water. Turns out…yes. I was drinking a cocktail of chemicals, pharmaceuticals, lead and more.

And, hello…you can also enter to win your own Royal Berkey ($283 value) at the bottom of this post. Yippee!

What size Berkey should I get?

I have a Big Berkey, which is fine for my family of two adults and two small kids. However, I notice when we’re all home at the same time I run out of water and kind of wish I had the bigger size (the Royal). Keep in mind that whatever size you get, you will need space for it in your kitchen.

Which leads us to the next question.

Where do you keep your Berkey?

The Berkey requires no plumbing – awesome if you are renting or don’t want to deal with plumbers. I keep mine right next to the sink, on the counter. You need to pour water from the sink into the top of the Berkey so it’s best to have it nearby. I refill it once or twice per day.

How long do filters last?

Forever? I don’t know but I still have my original filters. When they get clogged you can scrub them and they start working again so there’s no need to replace until they’re REALLY old.

Couldn’t I just use a Brita?

A Brita (or comparable filters sold at Bed Bath & Beyond or wherever) don’t even come close to the filtration power of a Berkey. You can get more details comparing Berkey to the Brita and Pur water filters on the Berkey website.

Do you have to add mineral drops to the water?

Nope. Reverse osmosis filters are good filters. However, with those you must add mineral drops to restore your water. The Berkey does not remove beneficial minerals from your water, so no drops are required. Perfect! I’m lazy like that.

Do you recommend any accessories?

I would recommend having 4 filters instead of 2, for speed. There is also a see-through, glass spigot that makes it easy to see the water level inside. I wish I had one of those.

Now it’s your turn to enter to win your very own Royal Berkey. Please note that the winner must provide a US shipping address in a state other than California or Iowa.

Full disclosure: This post contains affiliate links. If you choose to make a purchase after clicking an affiliate link, I will earn a small percentage of the sale at no extra cost to you. I only act as an affiliate for a handful of brands I love and personally use. Berkey is one of them.

]]>https://findyourbalancehealth.com/2016/12/frequently-asked-questions-berkey/feed/0https://findyourbalancehealth.com/2016/12/frequently-asked-questions-berkey/6 Ways To Transform Stress Using Foodhttp://feedproxy.google.com/~r/FindYourBalance/~3/gKJY0Dn2yxY/
https://findyourbalancehealth.com/2016/12/transform-your-stress/#respondTue, 06 Dec 2016 19:00:28 +0000http://findyourbalancehealth.com/?p=12034When we think of stress management we often think of taking a yoga class or booking a massage. In other words, fitting something ELSE into our schedule…ha.

But you have to eat, right? You are already eating. Maybe you’re eating or drinking something right now.

If you choose the right foods you can actually transform your stress response with zero extra time. I’m not talking about subtle changes. I’m talking about serious transformation.

Put down the Xanax and hear me out.

By nature I’m a fairly stressed out person. I think most high-achieving women are.

We have high standards. We put that pressure on ourselves – not to mention the pressure put on us by our jobs, our families and our culture. (Gotta be a size 4, right?)

Stress manifests in different ways. For me it’s anxiety and insomnia. For others it could be weight gain and high blood pressure. For everyone it feels like general unhappiness.

Bah.

Change your food and these issues start to melt away. Here’s how…

By the way, I created a free, downloadable Stress Reducing Shopping List for you. It includes many stress-lowering foods that you can eat with little or no preparation – while at work or after a long day. Click here to download:

1. Eat more protein and fat
The goal here is to balance your blood sugar. Nothing spells S-T-R-E-S-S faster than a spike and drop in blood sugar. Make sure each of your meals includes a significant source of protein and naturally occurring, healthy fat. Fat does not make you fat, but stress sure can. Don’t skimp on the butter.

2. Pile on the green things
This might sound a little woo woo, but the green color in vegetables like kale and spinach comes from chlorophyll. Think back to 7th grade science class. It turns green when the plant absorbs sunlight, right? So when you eat these veggies, think about consuming the uplifting energy of the sun. It feels good. And it’s incredibly good for you.

3. Say yes to chocolate
Chocolate is high in magnesium, which is a mineral your body needs to relax. Bring it on, right? But make sure you’re choosing a high quality chocolate. Try something with at least 70% cocoa or raw cacao.

4. Go for gut health
Fermented foods are known for helping digestion through probiotic activity. But improved gut flora also helps your mood and immune function. Short story? Buy some pickles. Or sauerkraut. Or ginger carrots. Traditionally fermented foods will always be found in the refrigerator section (try Whole Foods or other natural food stores) and will never have vinegar listed in the ingredient list.

5. Reduce processed sugar
In my last article I wrote about how processed sugar can be a significant contributor to anxiety and depression. It’s also a key player in stress. Not only does it throw your blood sugar out of balance but it causes a reaction in your brain similar to cocaine. You should also not do coke if you want to relieve stress. Am I right or am I right?

6. Cut back caffeine
No, you don’t have to give it up. But for every drop of coffee you replace with herbal tea (or something else) you decrease the stress response in your body. Caffeine forces an adrenaline rush in your body and…listen, if you’ve been living a stressed out life for some time, the last thing your adrenal glands need is more punishment. So if you normally have 3 cups, have 2. If you normally drink a double espresso, have a single. Don’t go cold turkey or you’ll hate my guts.

It’s hard to measure happiness but if you commit to a few weeks you will notice a big difference. You’ll be able to manage more and perform better. You’ll sleep better, smile more easily and wonder why the heck you didn’t start sooner.

Don’t forget, I created a downloadable Stress Reducing Shopping List for you. You are most likely to eat the food that you have on hand, so grab this bonus and fill your pantry (or office desk drawers) today.

Today I’m sharing signs that may indicate your sweet tooth has swung out of normal range and into health-destructing territory. Read the article below, or listen to the podcast episode for extra commentary.
[powerpress]

Evolutionarily speaking, a sweet tooth serves a purpose.

So this isn’t your fault. But there’s a difference between liking sweet flavors and IT’S 10PM AND SHOPRITE BETTER BE OPEN BECAUSE I NEED PIE RIGHT NOW.

As I write this, we are smack dab in the middle of the holiday season. You’ve got 17 parties to attend and the office candy bowl is full of chocolate kisses.

So what’s the difference between a “normal” amount of sweets to keep life fun and celebratory…and a completely out of control sweet tooth that’s kicked you out of the driver’s seat of your life and is headed directly towards plus-sized jeans…or even more troublesome health issues?

Let’s explore.

If you answer “Yes” to any of these questions, you may want to reconsider your relationship with the sweet stuff. But whoa whoa whoa!

1. Does your energy tank in the afternoon?

Level with me here. Have you ever fallen asleep during a meeting? Needed caffeine to keep your eyes open at 3pm? Most of us have felt this way! I used to work on the 18th floor and would use the elevator ride to rest my head against the wall and catch 30 seconds of sleep.

If you’re eating sugary/carb-heavy breakfasts or snacks like I was, expect your energy levels to plummet during the day, along with your mood. And in the long run? Insulin resistance is real.

2. Do you often get sinus infections?

For years I thought I was just an unlucky “sinus person.” I remember sleeping on the couch, surrounded by tissues, losing money because I couldn’t get to work for two whole weeks. It was during that feverish stupor 10 years ago that I decided to change my diet. Since then, I can count the number of sinus infections I’ve had on one hand. See, sugar feeds the fungal yeast which is a root cause of sinus infections. And that’s not all…

3. Are things…itchy?

Let’s talk more about yeast, since it’s such a delightful topic. As you know, an overgrowth leads to problems like vaginal yeast infections and athlete’s foot. When you eat sugar you literally feed the problem. Not the smartest approach.

4. Are you on medication for depression or anxiety?

Ok, I’m NOT saying that a sugar-free life will alleviate the need for medication in all people. But it certainly COULD make a huge difference.

Back when I was still a “sinus person” (see above) I was also what you would call “a nervous mess.” Trust me on this. Sugar was at least partially to blame. I’d estimate 50%. The rest I’ll talk about in therapy, thank you very much.

5. Do candy wrappers mysteriously fall out of your pockets?

People will usually say that they eat a fairly healthy diet. But when I review honest food diaries from my clients, we often notice that candy and other sweets sneak into the picture on a daily basis. All I’m saying is…you may not be aware of how much sugar you’re actually eating.

Please note that ALL sugars are not evil and you shouldn’t avoid carbohydrates completely or jump on some crazy diet bandwagon.

Pssst…by the way.

I am and forever will be a sugar addict. A decade ago it was causing me severe health issues, but not anymore. I got control and so can you.

Some diets are for everyday, ongoing use. Like vegetarianism. Or different interpretations of the Mediterranean diet.

Other diets are more therapeutic – used for a period of time to heal a particular condition.

In this episode, my guest Ricki Heller explains the in’s and out’s of the Anti-Candida Diet. But don’t skip over it thinking, “I don’t have a problem with candida.” As we talk about…you very well MIGHT.

You’ll have to listen to get all the details but here’s a quickie glimpse at some of the highlights:

Do you have a serious sweet tooth?

Ricki describes why your sweet tooth could be a symptom (and cause) of candida overgrowth. But don’t worry…she doesn’t propose a life without sweet treats. Quite the opposite!

Controversy around candida and your doctor’s view

The Anti-Candida Diet isn’t something you allopathic doctor is likely going to bring up with you…no matter how many yeast infections you have. Ricki explains why conventional medicine doesn’t recognize candida and how you can get tested and start seeing results for yourself.

You can eat sweet without all the sugar!

Here’s where Ricki’s skills truly shine, as she shares her homemade secrets for satisfying a sweet tooth WHILE healing candida. She’s got a ton of tricks up her sleeve for baked goods, frostings, you name it. You’ll want to hear how she creatively uses ingredients to make food ANYONE can enjoy…even a husband or household member who doesn’t require a restricted diet.

But the cold, wet, sweet nature of smoothies is exactly what your body DOESN’T need when the weather is brisk. Or downright freezing.

Would you wear wet, cold socks? Of course not. Don’t drink them either.

Toasty, warm socks are the way to go. Obviously. With peanut butter on top.

I started experimenting with muffin recipes because I wanted something high in protein and naturally occurring fats. Something that would keep me satisfied from breakfast until lunch. And it absolutely had to be fuss-free.

We’re talking one bowl/one spoon kind of fuss-free.

This recipe has already become a staple around here. Luckily, it’s easy to double the batch.

And I’m calling them PB&J muffins even though there’s technically no jelly in the recipe. You’ll take a bite and see what I mean though.

Since my son was 3, we’ve gone trick or treating with the story that candy can be used as money at Toys R Us. He loves it.

Each year he collects all his candy in a bag and hands it over as payment for whatever toy he wants. It’s his big gift for the year – bigger than Christmas – so this is something he really looks forward too.

Of course I also make plenty of sweet treats like the ones listed here to help make the day feel special.

Whether you have kids or not, get creative and make sure everyone (including YOU) gets a treat this Halloween!

These Spooky Banana Pops are coated in a paleo-friendly white chocolate that sounds deeeeeelicious.

How cute and easy are these Guacamole Bats? Plus, guacamole is a great source of natural fats to help slow the absorption of sugar into the bloodstream.